All posts by Sumana Rao

Don't worry about the people in your past; There's a reason they didn't make it to your future.
Stop cats scratching

Tips To Stop Cats From Scratching Furniture

Are you a cat owner and does your pet scratches furniture? And, you cannot control your adorable pet? Before knowing the tips to control your cat’s behavior, understand why cats scratch furniture?

Main reasons for cats cannot resist scratching your beloved furniture is because of any of these reasons – they try to maintain claw health, stretch and exercise for health, marking their territory, for stress relief, it could be due to attention seeking and many times it is ingrained habit obtained from their wild ancestors! Whatever the reason, if your furniture looks spoiling and you are looking to give something alternative for your pet to scratch then here are few tips.

1. Provide alternative scratching options:

  • Scratching posts: Get sturdy, tall scratching posts covered in sisal or carpet.
  • Cardboard scratchers: Many cats love cardboard scratchers, which are affordable and replaceable.
  • Cat trees: These offer a mix of scratching surfaces and climbing options.

2. Make furniture unappealing:

  • Sticky tape: Cats dislike sticky surfaces. Apply double-sided tape (like sticky paws) to problem areas.
  • Aluminum foil or plastic sheets: Cover furniture with foil or plastic temporarily to deter scratching.
  • Furniture covers: Use slipcovers or protectors to minimize damage.

3. Use deterrent sprays:

  • Citrus scents: Cats dislike citrus smells, so try lemon or orange-scented sprays.
  • Commercial deterrents: Look for cat-safe sprays designed to discourage scratching.

4. Trim their claws: (If you are against this, then try other tips) Most pet owners trim cat’s nails short to reduce the damage they can cause.

5. Redirect their behavior:

  • Reward good behavior: Praise and offer treats when your cat uses a scratcher.
  • Interactive play: Provide toys and play sessions to reduce stress and excess energy.

6. Consider soft claw covers: These are vinyl or silicon nail caps and covers that prevent damage from scratching.

DIY Natural deterrent sprays: If you prefer a homemade solution to keep cats away from furniture then these sprays could help.

  • Citrus spray: Mix water with a few drops of lemon, orange, or eucalyptus essential oil.
  • Vinegar spray: Mix equal parts of water and apple cider vinegar.
  • Lavender or rosemary spray: Cats dislike these scents, so a diluted essential oil spray can help. For one cup water add ten drops of lavender or rosemary oil, mix well and spray.
  • Lavender and eucalyptus spray: For one cup water add five drops each of lavender and eucalyptus essential oil, mix well and spray.

Image credit: myllissa from Seoul, S. Korea, CC BY-SA 2.0 <https://creativecommons.org/licenses/by-sa/2.0>, via Wikimedia Commons

Photo by Jasmine Pang: https://www.pexels.com/photo/two-cats-lying-on-a-scratching-post-16881825/ (Free to use)

Image credit: kitten on couch – unsplash (Free to use)

Author: Sumana Rao | Posted on: April 1, 2025
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Immune-Boosting vegetarian meal ideas for kids

Immune-Boosting vegetarian meal ideas for kids

A well-balanced diet with proper breakfast, lunch, dinner, and snacks is essential for a child’s growth, energy, and overall health.

Breakfast ideas–The Most Important Meal of the Day

  1. Vegetable upma – Made with semolina, veggies, and mild spices.
  2. Moong dal chilla – Lentil pancakes served with yogurt or chutney.
  3. Idli with coconut chutney – Soft, steamed rice cakes with mild chutney.
  4. Stuffed paratha – Paneer, potato, or mixed veg stuffing with curd.
  5. Poha – Flattened rice with peanuts and mild spices.

Lunch ideas – Sustains Energy for the Day

  1. Dal khichdi – Rice and lentils cooked with mild spices and ghee.
  2. Vegetable pulao – Mildly spiced rice with peas, carrots, and beans.
  3. Palak paratha with curd – Spinach paratha served with homemade yogurt.
  4. Rajma rice – Kid-friendly kidney bean curry with steamed rice.
  5. Stuffed paratha – Whole wheat paratha stuffed with paneer, potatoes, or dal.

Image curtesy: Image by Oleksandr Pidvalnyi from Pixabay (Free to use under Pixabay content license)

Author: Sumana Rao | Posted on:
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Healthy Fats to support cell function and to reduce inflammation

Healthy Fats, Protein And Iron

Healthy Fats to support cell function and to reduce inflammation 

Omega-3 fatty acids improve immune response and brain function.

  1. Flaxseeds, chia seeds, hemp seeds
  2. Walnuts, almonds, avocados
  3. Olive oil, coconut oil

Drizzle olive oil on roasted veggies or add chia seeds to smoothies.

Protein and Iron for supporting growth of immune cells

Proteins help build and repair body tissues, including immune cells.

  1. Lentils, chickpeas, black beans
  2. Tofu, tempeh, quinoa
  3. Eggs (if part of diet)

Make lentil or dal soup or chickpea hummus for a protein packed snack. Try steamed idlis for breakfast!

Hydration for flushing toxins and to supports immunity

  1. Water (add lemon or cucumber for flavor)
  2. Herbal teas (ginger, chamomile, or mint)
  3. Coconut water for natural electrolytes

Tip: Avoid sugary juices and sodas—they weaken immunity!

Image curtesy: Photo by Ron Lach : https://www.pexels.com/photo/a-kid-having-breakfast-8669020/ (Free to use)

Author: Sumana Rao | Posted on:
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Zinc-Rich Foods - for faster wound healing and immunity booster

Zinc And Antioxidant Rich Foods

Zinc-Rich Foods – for faster wound healing and immunity booster

Zinc helps the body produce infection-fighting cells.

  1. Pumpkin seeds, sesame seeds
  2. Chickpeas, lentils, quinoa
  3. Cashews, almonds, walnuts

-Add seeds to oatmeal or blend into nut butter for an easy immune boost.

Antioxidant Rich Foods – to fight free radicals and inflammation

Antioxidants protect cells from damage and reduce inflammation.

  1. Blueberries, blackberries, raspberries
  2. Kids friendly dark chocolate – with lower cocoa percentage should be consumed in moderation. It supplies iron and magnesium too.
  3. Fruit juices – like pomegranate, berry smoothie, turmeric milk.

-Mix berries into oatmeal or make a smoothie bowl!

Image curtesy: Image by akshay bajaj from Pixabay (Free to use under Pixabay license content)

Author: Sumana Rao | Posted on:
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Vitamin C-Rich Foods to boost white blood cells

Vitamin C And Prebiotic Foods

Vitamin C-Rich Foods to boost white blood cells

Vitamin C increases white blood cell production, which helps fight infections.

  1. Oranges, lemons, kiwi, strawberries
  2. Papaya, guava, bell peppers
  3. Broccoli, kale, spinach

-Add fresh citrus juice to water or blend berries into smoothies!

 Probiotic and prebiotic foods are for gut health and to build stronger immunity.

A healthy gut microbiome is crucial for a strong immune system.

  1. Probiotics: Yogurt, kefir, sauerkraut, miso, kimchi
  2. Prebiotics: Bananas, garlic, onions, asparagus

-Give your child a daily cup of probiotic-rich yogurt or kefir.

Image curtesy: Kid Boy China – Free photo on Pixabay (Free to use under Pixabay content license)

Author: Sumana Rao | Posted on:
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Natural Immunity Boosting Foods For Children

Natural Immunity Boosting Foods For Children

A strong immune system helps children fight infections, including strep throat, colds, and flu. A child’s immune system is still developing, making them more susceptible to infections. Strengthening their immunity requires a mix of nutritious food, lifestyle habits, and environmental factors.

The key to strong immunity in children

  • Nutritious diet – fruits, veggies, probiotics, zinc
  • Enough sleep – 9 to14 hours depending on age.
  • Daily exercise and outdoor play
  • Good hygiene and clean environment
  • Less stress, more laughter & love
  • Sunlight and natural remedies
  • Regular vaccinations and health checkups

A well-balanced meal helps children in many ways:

  1. Supports physical and mental growth.
  2. Prevents nutrient deficiencies.
  3. Improves digestion and immunity.
  4. Helps build healthy eating habits for life.

Image curtesy: Image by chameleon62foto from Pixabay (Free to use under Pixabay content license)

Vitamin C And Prebiotic Foods

Vitamin C-Rich Foods to boost white blood cells

Zinc And Antioxidant Rich Foods

Zinc-Rich Foods - for faster wound healing and immunity booster

Healthy Fats, Protein And Iron

Healthy Fats to support cell function and to reduce inflammation

Immune-Boosting vegetarian meal ideas for kids

Immune-Boosting vegetarian meal ideas for kids

Dinner And Snack Ideas

Dinner And Snack Ideas
Author: Sumana Rao | Posted on:
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Menopause hair loss

Reasons For Hair Loss During Menopause And How To Take Care

Menopause brings many changes to the body, including shifts in hair growth and texture. Many women notice thinning hair, increased hair fall, and slower regrowth during this phase. Understanding the causes of menopause-related hair loss and taking proactive steps can help maintain hair health.

Why does menopause cause hair loss?

The primary reason for hair loss during menopause is hormonal imbalance. Two hormones estrogen and progesterone, which help hair grow and stay in place longer, start declining during menopause. As these hormone levels drop, hair follicles shrink, leading to:

  • Thinning hair (especially at the crown or part line)
  • Slower hair growth
  • Increased hair fall

At the same time, androgens (male hormones like testosterone) may become more dominant, which can contribute to androgenic alopecia or female pattern baldness. Androgens can cause hair follicles to shrink, resulting in finer and weaker hair.

Other contributing factors include:

  • Stress: Increased cortisol levels can slow hair growth.
  • Nutritional deficiencies: Lack of essential nutrients like iron, biotin, and omega-3s can weaken hair.
  • Genetics: If your family has a history of female pattern baldness, you may be more prone to hair thinning.
  • Thyroid issues: Menopause can trigger thyroid imbalances, which may cause hair loss.

How to prevent and manage hair loss during menopause? While hair loss during menopause is common, there are ways to slow the process and encourage hair regrowth.

1. Eat a healthy diet: A nutrient-rich diet can strengthen hair follicles and support growth:

  • Protein: Hair is primarily made of keratin, a type of protein. Include plant-based sources like lentils, quinoa, tofu, and nuts.
  • Iron & Zinc: Found in leafy greens, beans, and pumpkin seeds, these minerals help prevent excessive shedding.
  • Omega-3 Fatty Acids: Essential for scalp health, found in flaxseeds, walnuts, and chia seeds.
  • Biotin & B Vitamins: Whole grains, avocados, and mushrooms support hair growth and reduce breakage.
  • Antioxidants: Found in berries, dark chocolate, and green tea, antioxidants help fight oxidative stress that damages hair follicles.

2. Use gentle hair care products:

  • Avoid harsh sulfate and alcohol-based products, as they can strip the hair of natural oils.
  • Use a mild, hydrating shampoo with natural ingredients like aloe vera, rosemary oil, or coconut oil.
  • Minimize heat styling (blow drying, curling irons) to prevent further hair weakening.
  • Limit chemical treatments like dyes, perms, and relaxers.

3. Scalp stimulation and natural remedies:

  • Scalp massage: Regularly massaging the scalp with essential oils like rosemary, peppermint, or castor oil can improve circulation and stimulate hair follicles.
  • Aloe vera Gel: Applied to the scalp, it soothes irritation and promotes hair growth.
  • Green tea rinse: Rich in antioxidants, green tea can reduce hair shedding when used as a rinse.

4. Manage stress and get better sleep: Since stress can increase cortisol levels and accelerate hair loss, it’s important to manage it through:

  • Yoga, breathing and meditation: Help reduce stress hormones.
  • Regular exercise: Boosts blood circulation, including the scalp.
  • Quality sleep: Aim for 7–9 hours to support overall hormonal balance.

5. Consider supplements and treatments:

  • Collagen: Improve hair strength and elasticity.
  • Saw palmetto: May help block DHT – Dihydrotestosterone -a hormone linked to hair thinning.
  • Herbs: Like Rosemary, Amla, Aloe vera, Fenugreek, Hibiscus, Henna, Curry leaves – help in regrowing hair.
  • If the hair loss is severe, your doctor might suggest low level laser therapy or hormone therapy to stimulate hair follicle

When to see a doctor? If hair loss becomes severe, consult a dermatologist or endocrinologist. They can check for underlying conditions like thyroid imbalances, iron deficiencies, or other hormonal disruptions.

Menopause related hair loss can be frustrating, but with the right lifestyle changes, hair care routine, and nutrition, you can slow the process and encourage regrowth. Patience is the key most hair regrowth strategies that take a few months to show results.

Image credit: Photo by Towfiqu barbhuiya: https://www.pexels.com/photo/a-woman-removing-hair-from-a-hair-brush-12941394/ (Free to use)

Author: Sumana Rao | Posted on: March 26, 2025
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